Kettlebell workouts are a very popular way of workout for a good reason. These exercises combine cardio and strength training, burning calories faster. Using kettlebells can result in amazingly high number of burnt calories.
According to a study by the American Council of Exercise, an average person can spend as much as 400 calories in just 20 minutes using kettlebell exercises. It has also been proven that regular kettlebell exercises can drastically reduce back, neck and shoulder pains by improving the strength of upper body and core muscles.
All of this provides a convincing argument for adding more kettlebell exercises in your workout. We offer you a list of 5 kettlebell exercises, with tips on choosing the right kettlebells, and a tutorial covering the basics.
Preparing for the Kettlebell Workout
If you’re new to kettlebell workouts, you should know that these exercises take a lot more attention than the simple weight lifting. In many of them you’ll do swinging moves, so it’s imperative that you learn how to handle them properly and avoid injuring yourself. Always begin with lighter kettlebells to determine whether the size is right. After determining the appropriate weight, you can start your kettlebell workout.
Doing deadlift exercises can greatly improve your posture. They also affect the buttocks, lifting the muscles and making them firm. To do a single-leg deadlift take the kettlebell in one hand. Focus on keeping your back straight when you bend at waist. Take a look at these instructions for correct single-leg kettlebell deadlifting:
– Take the kettlebell in your right hand. Slightly lift your left foot off the ground.
– Start leaning your torso forward, and at the same time extend your left leg behind you keeping it in line with your body. Use it to balance yourself while lowering the kettlebell toward the ground.
– Remember to keep your back straight. Hold, and return to the initial position.
– For better results, keep the heel of your right foot slightly off the ground, with slight bend in the knee.
– Do three sets with 12 reps for each leg.
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